Comparing Nutrients in 100 grams Pine Nuts VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Pine Nuts	8%	85%	7%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Pine Nuts	Roasted Cashews	Recommended Dietary Allowance
Energy	23.2% 673kcal	19.8% 574kcal	2900kcal per day for Men 19-50 years
Fat	70.5% 68.4g	47.8% 46.4g	97g per day for Men 19-50 years
Saturated Fat	15.3% 4.9g	28.6% 9.16g	32g per day for Men 19-50 years
Omega 3	10.3% 0.16g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	195% 33g	45% 7.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	25% 32.7g	130g per day for Men 19-50 years
Sugars	4.95% 3.6g	6.9% 5g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.097% 0.07g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.07g	NA	g per day for Men 19-50 years
Sucrose	% 3.45g	NA	g per day for Men 19-50 years
Fiber	9.74% 3.7g	7.9% 3g	38g per day for Men 19-50 years
Protein	24.4% 13.7g	27.3% 15.3g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Roasted Cashews	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.3% 0.36mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.5% 0.23mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.4% 4.4mg	8.75% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.26% 0.31mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.23% 0.094mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	43% 13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.5% 34μg	17.3% 69μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.89% 0.8mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	62.2% 9.33mg	6.13% 0.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	45% 54μg	29% 34.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Roasted Cashews	Recommended Dietary Allowance
Calcium	1.6% 16mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	247% 2.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	69% 5.53mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	59.8% 251mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	383% 8.8mg	36% 0.83mg	2.3mg per day for Men 19-50 years
Molybdenum	7.3% 3.28μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	82% 575mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	17.6% 597mg	16.6% 565mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	21.3% 11.7μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	58.6% 6.45mg	51% 5.6mg	11mg per day for Men 19-50 years
Water	0.062% 2.28g	0.046% 1.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Pine Nuts VS Roasted Cashews per 100 g

Compare the macro and micronutrient content in 100 g of Pine Nuts versus 100 g of Roasted Cashews to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Pine Nuts vs Roasted Cashews:

• 100 grams of Pine Nuts have 1.8 times more Vitamin B1, 3.1 times more Vitamin B3, 10.1 times more Vitamin E and 1.6 times more Vitamin K than Roasted Cashews.
• While 100 g of Dry Roasted Cashew Nuts contain 3.9 times more Vitamin B5, 2.7 times more Vitamin B6 and 2 times more Vitamin B9 than Dried Pine Nuts.
• Both Pine Nuts and Roasted Cashews provide similar amounts of Vitamin B2 per 100 grams.
• Both Dried Pine Nuts as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Pine Nuts vs Roasted Cashews:

• 100 grams of Pine Nuts have 10.7 times more Manganese than Roasted Cashews.
• While 100 g of Dry Roasted Cashew Nuts contain 2.8 times more Calcium, 1.7 times more Copper and 16.7 times more Selenium than Dried Pine Nuts.
• Both Pine Nuts and Roasted Cashews contain similar levels of Iron, Magnesium, Phosphorus, Potassium and Zinc per 100 grams.
• 100 grams of Pine Nuts lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Pine Nuts have 1.5 times more Fat, 4.3 times more Omega 6 and 1.2 times more Fiber than Roasted Cashews.
• While 100 g of Dry Roasted Cashew Nuts contain 1.9 times more Saturated Fat, 2.5 times more Carbohydrate and 1.4 times more Sugars than Dried Pine Nuts.
• Both Pine Nuts and Roasted Cashews offer comparable quantities of Energy, Omega 3 and Protein per 100 grams.